What is Blood Pressure?
High blood pressure, or hypertension, occurs when your blood pressure increases to unhealthy levels. Your blood pressure measurement takes into account how much blood is passing through your blood vessels and the amount of resistance the blood meets while the heart is pumping.
Narrow arteries increase resistance. The narrower your arteries are, the higher your blood pressure will be. Over the long term, increased pressure can cause health issues, including heart disease.
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1.If you’re overweight lose weight
If you’re overweight, losing even 5 to 10 pounds can reduce your blood pressure. Plus, you’ll lower your risk for other medical problems.
In fact, your BP rises as your body weight increases. Losing even 10 pounds can lower your blood pressure and losing weight has the biggest effect on those who are overweight and already have hypertension. Overweight and obesity are also risk factors for heart disease.
2.Relieve stress with daily meditation or deep breathing sessions for low blood pressure
Stress hormones constrict your blood vessels and can lead to temporary spikes in blood pressure. In addition, over time, stress can trigger unhealthy habits that put your cardiovascular health at risk. These might include overeating, poor sleep, and misusing drugs and alcohol. For all these reasons, reducing stress should be a priority if you’re looking to lower your BP.
Stopping smoking is good for your all-around health. Smoking causes an immediate but temporary increase in your blood pressure and an increase in your heart rate .in the long term, the chemicals in tobacco can increase your BP by damaging your blood vessel walls, causing inflammation, and narrowing your arteries. The hardened arteries cause higher BP.
A study showed that children around secondhand smoke in the home had higher blood pressure than those from nonsmoking homes.The chemicals in tobacco can affect your blood vessels even if you’re around secondhand smoke.
4.Eat healthy high-protein foods and lower high blood pressure naturally
A long-term study concluded in 2014 found that people who ate more protein had a lower risk of high BP.Some of food that i insist.
However, a high-protein diet may not be for everyone. Those with kidney disease may need to use caution, so talk to your doctor.
- red beats
- skim milk and yogurt
- salmon, mackerel
- garlic and hurbs
- dark chocolates
- nut butter and peanut butter
5.Drink less Alcohol for lower high BP
Heavy drinkers who want to lower blood pressure should slowly reduce how much they drink over one to two weeks. Heavy drinkers who stop suddenly risk developing severe high BP for several days. If you have high BP, avoid alcohol or drink alcohol only in moderation.
The direct effects of alcohol on blood pressure are related to the way alcohol is processed through your body. Having more than 3 drinks at once can temporarily raise your BP, but once the alcohol is processed out of your body, it usually returns to normal.
If you keep to the recommended limits for alcohol, this will help to keep your blood pressure down. The current UK guidelines are that all adults, men and women, consume no more than 14 units of alcohol a week.
What does 14 units look like?
- 6 175ml glasses of wine (13%)
- 6 pints of normal-strength beer or ale (4%)
- 5 pints of cider (4.5%)
- 14 single 25ml measures of spirits (40%)
6.Walk and exercise regularly
Exercise is one of the best thing that can you do it for lower your blood pressure.Regular exercise helps make your heart stronger and more efficient at pumping blood, which lowers the pressure in your arteries.
Walking just 30 minutes a day can help lower your blood pressure. More exercise helps reduce it even further.